Written by Lyne Desforges, B.Ed., R.H.N.
“Time and health are two precious assets that we don’t recognize and appreciate until they have been depleted.” – Denis Waitley
More Time
With the COVID-19 pandemic bringing the world to a halt, it has been an interesting and uncharted journey for all of us. Health care workers, and many others providing essential services, have been working overtime to keep our basic needs met. However, for a large percentage of the population, we find ourselves in a completely unexpected scenario: confined to our homes with our immediate family. Whether we are now working from home, or have been temporarily laid off from work, we suddenly have more time on our hands. No more commuting to work, no more running around to our kid’s activities or to our own workouts. No more juggling of mealtimes because of our busy schedules. All this extra time can be daunting for some, while others are embracing and seeing it for the precious gift it is.
Let Go of Busyness
In our modern society, there is a perception that the busier you are, the better it is. You meet a friend, and they ask how you are doing, and the typical answer is: “I’m really busy”. Why has this become a badge of honour? Why couldn’t it be great to answer with, “I am not too busy and am enjoying my downtime.” There is almost a guilty feeling of not having our time filled up with errands, activities and work. And the sad part is, we are training our kids to embrace this ‘busyness’ lifestyle, afraid that too much downtime is not a good thing.
“Time you enjoy wasting, was not wasted.” – John Lennon
Life Balance
Well, the present situation has certainly turned things around, and we are now rediscovering how to lead a more balanced life with that extra time. Here are some of our favourites:
- More quality time with family. Having time to actively listen to one another and enjoy each other’s company.
- More time to drink our morning coffee or tea.
- More time to cook and eat nourishing meals, together at a table.
- More time outside in fresh air (and the air is fresher with less cars on the road).
- More time to play and be creative. Rediscovering the fun of board games and crafts.
- More time to sleep and to adopt a better sleep routine. Ditching that alarm clock and resetting our circadian rhythm.
- More time to meditate, reflect, or sit quietly.
- More time to read fiction or non-fiction books or listen to podcasts.
- More time to catch up with friends and extended family via technology.
- More time to exercise and move our body.
- More time to tackle that to-do list. Maybe it’s decluttering, spring cleaning, or a small project.
- More time to watch documentaries, webinars, or a great movie on Netflix.
Embrace The Gift of Time
We don’t deny that the present situation can bring its load of worry, anxiety and fear. But we hope that it can also bring some unexpected joy and fun, as you embrace the gift of time and make the best of it.
“Time is free, but it’s priceless. You can’t own it, but you can use it. You can’t keep it, but you can spend it. Once you’ve lost it, you can never get it back.” – Regoslife.com
Making a pizza dough that has no gluten, no dairy and no eggs can be a daunting task. After trying various recipes, we have finally found a combo that is easy to make and taste pretty darn delicious. Add your favourite toppings and you won’t be able to tell the difference from your typical thin crust pizza. Enjoy!
1 large pizza dough
Prep time: 45 minutes
What you need:
- 2 1/4 cup gluten free all purpose flour*
- 2 1/4 tsp quick-rise instant yeast
- 1 tsp salt
- 1 tsp maple syrup
- 1 1/2 tbsp coconut oil, melted
- 2 tbsp olive oil
- 1 cup warm water
What you do:
- In a large bowl, combine the flour, yeast and salt. Mix well.
- In a smaller bowl, combine the rest of the ingredients.
- Make a whole in the middle of the flour mix and add the liquid. Mix together with a spoon. Then use your hands to form a ball with the dough. If it is still very sticky add a little bit of flour (only 1 tsp at a time) until you get a softer dough. Leave on the counter in a warm area for 30 minutes to give the dough a chance to rise a little.
- While dough is proofing, preheat oven to 425F. Line a round large pizza pan with parchment paper. Drop the pizza ball onto the parchment paper. Using your hands, flatten the dough and spread it to cover the area, making a thin pizza crust.
- Bake in the oven for 10 minutes or until is just starts to have some golden edges. Do not overcook as it will continue cooking once you add toppings.
- Add your favourite toppings and return to the oven. Bake for another 10 minutes or until all toppings are heated through.
*We use Bob Red Mill’s 1:1 Baking Flour for best results.
Bon appétit!
Our favourite toppings:
- Sauces: tomato sauce, pesto, or infused olive oil
- Vegetables: peppers, mushrooms, olives, sun-dried tomatoes, onions, garlic, sprouts (after it’s cooked)
- Protein: Italian sausage, cooked chicken, or ham
- Fats: goat cheese, spicy olive oil
- Spices and herbs: red pepper flakes, Italian herbs
Let your imagination take over and have fun trying various ingredients and various flavour profiles.
Combining the flavours and nutrients of a Greek Salad with the protein power of chickpeas and the good fats of avocados make this salad both delicious and nutritious. Enjoy it as a main meal for lunch or dinner!
2 servings as main course or 4 servings as a side salad
Prep time: 15 minutes
What you need:
- 1 can chickpeas, drained and rinsed
- 1 green pepper, chopped
- 1/2 English cucumber
- 1 cup cherry tomatoes, quartered
- 1 avocado, diced
- 1/2 cup feta, diced or crumbled
Dressing:
- 1/2 lemon, juiced
- 1 tsp dried basil
- 2 tbsp olive oil
- 1 tsp balsamic vinegar
- Sea salt & freshly ground pepper to taste
What you do:
- In a small bowl or Mason jar, combine the salad dressing ingredients. Set aside.
- Combine all the other ingredients in a large salad bowl. Drizzle with salad dressing. Mix in and serve.
Bon appétit!
Substitution tips:
- Replace the green pepper with red, orange, or yellow pepper.
- Replace the feta cheese with goat cheese or omit altogether if doing a vegan version.
- Extra add ons: olives, thinly sliced red onions.
This gorgeous looking soup is packed with flavour and nutrition. Beets are great to support the liver, bone broth is healing and nourishing for the gut, and turmeric brings in its anti-inflammatory goodness. With all the other vegetables and spices, this soup is a full meal in itself. Add a dollop of coconut kefir and you have the benefits of fermented foods to top it all off. Enjoy!
4 servings
Prep time: 15 minutes
Cook time: 30 minutes
What you need:
- 1 large onion, diced
- 1/4 cup coconut oil
- 1 tbsp turmeric
- 2 tsp ground cumin
- 1 tsp freshly ground pepper
- 1 tsp sea salt
- 3 stalks celery, sliced
- 3-4 medium beets, peeled and cubed
- 1 large apple, chopped
- 1 large carrot, cubed
- 2 cups diced cabbage
- 6 cups bone broth
- 1 bay leaf
- 1/2 lemon, juiced
- sprouts (optional)
What you do:
- In a large saucepan, melt the coconut oil. Add the onions and sauté until they have softened. Add the turmeric, cumin and black pepper. Mix and cook for another minute.
- Add 1/4 cup of the broth, the apple and all the vegetables. Mix well. Cover and simmer on medium-low heat for 10 minutes. Add more broth if vegetables start to stick to the bottom.
- Pour in the rest of the bone broth. Add the bay leaf, salt and lemon juice. Bring to a boil. Reduce heat and simmer for 15 minutes or until all vegetables are soft.
- Remove the bay leaf and purée in small batches in your blender or use a hand-held immersion blender.
- Return to saucepan and re-heat. Pour into serving bowls. Top with sprouts.
Bon appétit!
Substitution tips:
- Replace the cabbage with cauliflower.
- If vegetarian, replace the bone broth with vegetable broth.
- The soup will keep in the fridge for a few days or in the freezer for a month.
Packed with good fats from nuts and antimicrobial power from the ginger, these energy balls are more than just a snack. They will satisfy your sweet tooth without adding unwanted refined sugar to your diet. Freeze them and you have a go-to snack when the munchies hit. Enjoy!
Makes 25-30 energy balls.
Prep time: 20 minutes
What you need:
- 3/4 cup pecans
- 3/4 cup macadamia nuts
- 1/2 cup Brazil nuts
- 3/4 cup Medjool dates
- 2 tbsp almond butter
- 1 tbsp cocoa powder
- 1 tbsp grated gingerroot
- 2 tbsp raw cacao nibs (optional)
What you do:
- In a food processor, grind the pecans, macadamia nuts and Brazil nuts until you get a coarse crumbly mixture.
- Add the dates, almond butter, cocoa powder and fresh ginger. Continue blending in the food processor until you get a sticky mixture. You may need to scrape the sides a few times.
- If using cacao nibs, fold them into the mixture.
- Using your hands, take approximately 1 tbsp of mixture and roll into a ball. You will get between 25-30 balls depending on the size of each one.
- You can store in the fridge for a week or in the freezer for a month.
Bon appétit!
Substitution tips:
- Replace the fresh gingerroot with 1 tsp ginger powder.
- Replace the pecans/macadamia/Brazil nuts with any combination of nuts or seeds including almonds, cashews, walnuts, pumpkin seeds.
- Replace the almond butter with any nut butter.
- No Medjool dates? Use regular dates. Soak them in boiling water for 15 minutes to soften. Drain and add to the recipe.
- Want sweet and salty energy balls? Use roasted salted nuts.
Written by Lyne Desforges, B.Ed., R.H.N.
I love travelling and exploring the world at large. Part of the pleasure comes from trying out new foods and experiencing new cultures. Many of my past travels have involved an active component (hiking, cycling, snowshoeing, etc.) so there is no room for sickness. In order to stay strong, I make sure to stay hydrated, maintain a good sleep routine, limit my alcohol intake, and eat healthy as much as possible.
I also make sure to pack my travel health kit to ensure I have what I need whenever I need it. Here are my recommendations for your travel health kit:
Betaine HCl & Digestive Enzymes
BioDigest by BioClinic contains a combo of Betaine HCl and Digestive Enzymes. Betaine HCl will ensure you have enough stomach acid to destroy any unwanted pathogens that enter your digestive system. The digestive enzymes will help break down food and facilitate digestion. Since your diet may be slightly different that your usual fare, this will support your digestive system and ensure you still get all the nutrients you need for optimal health. Usually one tablet at every meal does the trick.
Note: our stomach acid and digestive enzymes both naturally decrease in our bodies as we age so it is a good thing to take all the time.
Melatonin
I love MeloMatrix by Cyto-Matrix because it is a liquid form of melatonin and it can be taken sublingually (under the tongue). Sleeping in a different bed or travelling through various time zones means that sleep may be disrupted. Taking melatonin 30 minutes before bedtime will help your body reset its circadian rhythm.
Note: You should take it for a couple of weeks after you arrive in your destination, and for a couple of weeks after you return home.
Probiotics
I take two kinds while travelling. First a multi-strain probiotic (such as Multi-Strain 50 by Cyto-Matrix). Since 70% of your immune system is in your gut, ensuring a good gut bacterial balance means better health.
The second one is saccharomyces boulardii and is very specific to travelling. I use Saccharo-B by Cyto-Matrix. This latest one is not a bacteria but a non-pathogenic yeast. It has been proven to help prevent traveller’s diarrhea or help deal with it if it happens.
Note: Start taking both of these a week or two before leaving and throughout the trip to ensure optimal gut health.
Chewable Ginger Tablets
If you or any of your family members suffer from motion sickness or nausea, having a few ginger tablets on hand may be all you need to help settle your stomach. As a bonus, ginger is a great anti-microbial nutrient plus it can help with digestion. Take as needed.
Note: for anti-microbial power, you could also bring some Oregano oil.
Activated Charcoal
If everything else fails and you somehow ended up with an unwanted pathogen that is making you ill, then you may want to try activated charcoal. Activated charcoal can soak up many times its weight and has been used for poisoning. So whatever toxin made it in your digestive track, the charcoal will extract it and soak it up and it will help you eliminate it. This is a great natural defense against any food poisoning.
Note: Make sure to take a glass of pure filtered water every time you take a capsule.
Magnesium bis-glycinate
Magnesium is an essential supplement for any active holiday. It will help relax muscles and reduce cramping. It can help with sleep and with regularity. I usually take one to two capsules in the evening.
Note: If your bowels don’t enjoy travelling, bring along some flaxseeds and/or chia seeds and add those regularly to whatever you are eating. The extra fibre should help.
Essential Oils by DoTerra
Many essential oils have great anti-microbial properties. One of my favourites is an oil blend called OnGuard Touch by DoTerra. It contains a combo of Wild Orange, Clove, Cinnamon, Eucalyptus and Rosemary essential oils, in a fractionated coconut oil. Use this oil as an alternative to hand sanitizers.
Another favourite is an oil blend called Easy Air. It contains Eucalyptus, Peppermint, Tea tree, Lemon, Cardamon, Ravintsara, Ravensara, and Laurus Nobilis essential oils. I used this one a lot when we were cycling on busy roads in Southeast Asia. Take a few drops in your hands, then breathe in the oils deeply to clear and detoxify your lungs.
We carry many of these supplements and essential oils in our clinic. Feel free to come by to ask questions and find out more. If you mention this blog, you get a 10% discount on the supplements mentioned.
